Chin Tucks Strengthens deep neck flexors and improves head posture
Chin Tucks
Strengthens deep neck flexors and improves head posture
How to do it:
Sit tall with your shoulders relaxed.
Gently draw your chin straight back (like making a double chin).
Hold for 5 seconds, then relax.
Repeat 10 times.
? Why it helps:
Counters tech neck from looking down at screens all day and eases neck and upper back tension.
?? 2. Wall Angels
Improves shoulder mobility and posture alignment
How to do it:
Stand with your back, head, and hips against a wall.
Raise your arms into a “W” shape with elbows bent.
Slowly raise your arms overhead, keeping contact with the wall.
Return to “W” and repeat 10 times.
? Why it helps:
Strengthens upper back muscles and opens the chest, countering slouched shoulders.
?? 3. Hip Flexor Stretch
Releases tension in the hips from prolonged sitting
How to do it:
Kneel on one knee (use a cushion if needed), other foot in front.
Gently push your hips forward without arching your back.
Hold for 30 seconds, then switch sides.
? Why it helps:
Prolonged sitting tightens hip flexors, leading to lower back pain and reduced mobility. This stretch relieves that tension.
?? 4. Thoracic Extension Over Chair
Mobilizes the upper spine and relieves stiffness
How to do it:
Sit upright with your mid-back against the top of a firm chair.
Place your hands behind your head.
Lean back over the chair edge gently, lifting your chest toward the ceiling.
Hold for 510 seconds. Repeat 510 times.
? Why it helps:
Improves upper back mobility and posture after hours of hunching forward.
??? 5. Glute Bridges
Activates the posterior chain and counteracts weak glutes
How to do it:
Lie on your back with knees bent and feet flat.
Tighten your core and squeeze your glutes.
Lift your hips until your body forms a straight line from shoulders to knees.
Hold for 35 seconds, lower slowly, repeat 1015 times.
? Why it helps:
Strengthens glutes and coreessential for supporting your lower back and spine during long sitting periods.
?? Bonus Tips from Physiotherapists:
Do these exercises 12 times per day, especially during breaks.
Breathe deeply during each movementdont rush.
Stay consistent for long-term results.
?? Quick Reference Summary
Exercise Target Area Benefit
Chin Tucks Neck, upper spine Reverses forward head posture
Wall Angels Shoulders, upper back Opens chest, improves posture
Hip Flexor Stretch Hips, pelvis Relieves sitting-induced tightness
Thoracic Extensions Upper back Increases spinal mobility
Glute Bridges Glutes, lower back Strengthens postural support muscles
